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Како куповати намирнице без куповине превише
Evgenia Savelyeva, a practicing European standard dietitian and an eating behavior psychologist, tells how to shop so as not to always return from the store with bags full of sweets and without “real” products.
Zhenya is a dentist by training, but for more than 5 years now, with enthusiasm and great success, he has been helping everyone to slim down.
Zhenya’s tips will help you learn not to buy too much – which means, not only to avoid unnecessary calories, but also to master menu planning, as well as to keep a budget more economically. Let’s get started!
As a rule, men are not at all opposed to acting as food getters.
It has long been proven that it is better to send a man for groceries. He will buy only what is asked of him and nothing else. Be aware that all marketing is aimed at women: bright packaging, special offers and other “lure”.
If for some reason this option does not suit you, then the list will help. As you move around the supermarket, look at your notes and do not be distracted by anything unnecessary.
Go to the store only after you have thought about the menu for the whole day.
Plan meals in the morning or in the evening, make a menu for the day, and only then go to the store. There are simple , on which shopping is much easier, especially if you are on a diet.
Tip # 3: Don’t forget to grab a snack!
Easy satiety is what you need!
Go to the store slightly full. If you overeat, don’t buy anything. If you are hungry, buy too much. However, if you made a list in advance, then the fullness of your stomach will not play a big role (see above).
Tip # 4: Read the labels!
If you master this science to perfection, you can learn all the secrets of the manufacturer!
Learn to read labels! This is especially true for those who closely monitor their health and those who have not yet chosen which brands of products they prefer. For example, I always have 2-3 stamps in reserve for any product.
This is a whole science of what product you should pay attention to. For example, not everyone knows that the ingredients are listed on the packaging in descending order of their proportion in the product. That is, if in a “bran” loaf, after several types of flour, bran is mentioned only in the 4th-5th place, it means that there are very few of them in the product.
You can learn to calculate hidden fats, hidden sugars, vegetable fats – after all, their use does not lead to harmony. Pay attention to calories and fat content. Be sure to check the expiration date and remember that stores have a habit of putting older products closer to the edge of the shelf, and hiding those fresher in the back.
Tip # 5: Wait for the right mood!
In a light, elated mood, you will not buy chocolate, but choose vegetables and fruits
If you are in a bad mood, fatigue, bored and sad, you better not go to the store. In this state, you will certainly buy sweets to cheer yourself up. And if you buy it, then eat it! Try to use the ingredients you have at home when cooking, or have someone else go for groceries for you.
Tip # 6: Don’t buy for future use!
The perfect refrigerator!
Try not to buy food for future use, avoid large packages. In general, if a person is getting thinner, his refrigerator should have been as empty as possible.
Of course, if you are planning a menu for a week and on weekends with the whole family go to the hypermarket – this is also an option. But don’t buy more than a week, and don’t eat your food faster than a week! The main thing is honesty with oneself.
Tip # 7: Explore Your Store!
Не бојте се испробати нове ствари!
Take a look at the familiar supermarket with different eyes – as if you came to it first. Try 3 completely new products from each department – experiment, cook them. Do not be afraid of the new! You will find that this is a great way to complement your usual menu with interesting, healthy and tasty dishes.